Friday, August 10, 2012

Saturday 8.11.12


1.  Dips
3 sets of:
3 Weighted Dips
3 Strict Dips
Max kipping Dips
Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set.  Here what it should look like; Complete the weighted dips with a dumbbell between your legs.  After your 3 weighted dips drop the weight without coming off the rings and continue with the strict dips.  Then without coming off the rings do a max set of kipping dips.  That is set one.
You choose the weight.  Rest as needed between sets.

2.  Pull ups
3 sets of:
3 Weighted Pull ups
3 Strict Pull ups
Max kipping Pull ups
Same protocol as the dips.  

3.  Push Press
4 x 8, across

4.  BulletProof Shoulders, Demo Vid.
Side Plank Retractions, 1x20 each side
Mod. Push up Hold, 3x15 sec. each side
Scap Push ups, 1x15
T's, 4x5+5 second overload
W's, 4x5+5 second overload
Cuff Isolation, 1x15-30


45 comments:

  1. Thank you for fantastic programming! Q - i assume the dips are ring dips?

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  2. "without coming off the RINGS do a max set of kipping dips"
    I assume if you don't have rings that you can use whatever apparatus (bars,boxes,chairs) you can, but it was implied that this one would be done with rings. Have fun!

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    Replies
    1. doh! - scanned it like two times for an indication.. tired eyes.

      thanks!

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  3. 1. 45# Max Rep-10,11,9
    2. 45# Max Rep- 7, 7, 5
    3. 4 x 8 @ 115#
    4. Complete

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  4. Can the weighted sets of 3 be kipped?

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    Replies
    1. Good question. What's the call on the weighted set? Thanks

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    2. Go strict ... That's the way I'm doing it.... If n e thing... It will just make us stronger ! :)

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  5. 1. 10kg - 10/10/6, 10/7/1, 8/5/3
    Still taking it a little easy on a recovering shoulder. Ring dips aren't that comfortable under load yet.
    2. 45lbs - 7/7/15, 5/5/10, 5/4/8
    3. 175lbs across.
    4. Done.
    Nice stuff for today. My arms are toast. :)
    M/35/179/5'10"

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  6. 1.25#-8, 35#-11, 40#-12
    2. 40# across, 22, 22, 11 -hand slipped last set
    3. 155
    4. Done

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  7. 1. 30#/12, 45#/8, 45#/4
    2. 30# across, 16/10/15
    3. 135# across
    4. done

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  8. 1. 30# Max Reps 12, 40# 10, 45# 6
    2. 30# across Max Reps 16,21,18
    3. 135# across
    4. done

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  9. 1. Dips (40#) 10, 10, 9
    2. Pull ups: skipped to rest my bicep
    3. PP (135#) 8, 8, 6, 7
    4. Check

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  10. 1. 25#, 15/35#, 8/35#, 14
    2. 35# for all 3 sets, 15, 17, 21
    3. 165# - this was hard
    4. done
    5. 3 mile run

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  11. 1. Dips 3 x 10 assisted strict on bars w/ 1/2" band- rebuilding cuff strength
    2. Pull ups: 12# 9, 7, 6
    3. PP 85# across
    4. done

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  12. 1. 30# across. 5, 7, 5 reps
    2. 30# 9 reps, 40# 8 reps, 40#,
    3. 135# across
    4. Done

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  13. 1. 25#/11, 30#/7, 30#/3
    2. 25# across 17/12/9
    3. 135#, 115#, 125#, 135#x7
    4. Done

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  14. 1. Ring dips 53# 10,12,10
    2. 36# 10,15,16
    3. 155#
    4. Done

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  15. 1. 35,52,70#s ,3,3,3, reps
    2. 26, 35, 45 #s 3,3,3 reps
    3. 135# across, last set @ 145
    4. Done

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    Replies
    1. I mis read that I was supposed do max reps on the kipping dips and pullups :S

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  16. 1. Dips: 25# all 3 sets. Max dips: 12, 9, 13
    2. Pull Ups: 30# all 3 sets. Max Kipping Pull Ups: 15, 16, 20
    3. Push Press: 135# across This was hard and had to split up into a set of 5 and 3 on the last one.
    4. Superset 4x6+ Barbell Curls 85#-12x, 90# 10x, 95#-7x, 95#-8x
    Max reps Bench Press (no spotter)135# 5x, 5x, 7x
    5. Pull Up Rows 3x6
    6. BulletProof Shoulders-Done

    M/27/5'4"/135#

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  17. 1. Dips on rack #20- 4,4,3
    2. Pull ups #20 -6,8,7
    3. PP #115 - 8,8,8,7
    Bullet proof awesomeness!

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  18. 1 hour of striking followed by

    1) Dips: 45# 21/15/11 reps nasty
    2) PUs: 45# 21/14/12 reps very nasty
    3) Push Press: 8x145, 8x155, 8x165, 6x170 these were heavy at first but warmed up nicely
    4) BPS done

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  19. "Deck of Cards" WOD @ Crossfit Beaufort, then

    1. Dips 30# 8,7,7
    2. Pull ups 30# 10,8,7
    3. PP #135 3x8, 1x6

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  20. Dips 65# 23,22,19
    pull ups 65# 22 14 20
    Push press 205 first three sets, 225 last set
    bps done

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  21. 1) Dips: 45# - 6, 6, 7
    2) Pullups: 30#, 30#, 40# - 10, 12, 10
    3) Push Press: 155, 155, 155, 160
    4) BPS: yep

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  22. So I read this wrong. I did do something similar but the good news is I prd on my dips. And my shoulders are on fire.
    85 pounds across. 8-7-8-8
    5. Done

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  23. 1. 25# Max Reps 12, 10, 8
    2. 25# across Max Reps 14,12,10. used cross beam in shed.
    3. 150# x 1, 140 x 3
    4. done

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  24. 1) #65/20, #75/12, #75/10
    2) #30 across 10,10,10
    3) 115lbs. My wrist is still hurting from Tuesday
    4) done

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  25. 1. 45lbs 15,50lbs 10,65lbs 8
    2. 45lbs 12, 45lbs 10, 53lbs 12-disappointed with my effort on this.
    3. 175x7 170x8, 170x8, 170x7
    4. Good Stuff
    5. Fat Kid Punishment Run-Subbed 5 Miles On Airdyne At A Med. Pace.

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  26. 1. #15 on bars 3-3-9/3-3-9/3-3-3
    2. #10 3-3-6/ #7.5 2-3-3 / #5 3-3-1 <<--- this was a killer!
    3. #75 across
    4. done

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  27. 1. Dips 60# @ 17/12/8
    2. Pullups 40# @ 24/18/15
    3. Push Press @ 165 8/8/8/7 last set
    4. BPS - check

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  28. Dips- purple, then red band- 12, 10, 10
    Pullups-8#, strict, kipping- 10, 9, 8
    Push press - 75- taking it slow- back issue
    Bps- done!

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    Replies
    1. Did you understand that we were doing 3-3-Max? I thought it was max Max max?

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  29. No cf today. Did spartan race with team inov-8 today. No idea what my time was but I set a definite pr for muddiness! Good times!

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  30. 1. RD 25# max-7; 40# max 3; 35# max 3
    ** I really struggled with these today; I am usually pretty good at ring dips! Grrr
    2. Pull ups 12# all sets max 11/11/10
    Not feeling either of these today!
    3. 4x8 push press @ 115 ... Should have went a little heavier
    4. BP shoulders - check

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    Replies
    1. Oh yeah ... Overhand grip on pull ups :)

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  31. 1. Dips 45# @ 19/12/11
    2. Pullups 45# @ 23/21/13
    3. Push Press 155,155,160,165*7
    4. BPS

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  32. 1. Dips 5#/10#/10#, strict, 3 kipping on each (read instructions wrong - will have to make up the max kipping)
    2. Had to skip pull ups. Over-taxed my abs. Felt like they were tearing. Might have to rest them a couple of days.
    3. Push Press 85/85/85/90
    4. BP shoulders - done

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  33. Ring Dips- 22# sandbag 16, 13, 12 Dumbbells are sketchy at my place and I had to do these at MU height off a box b/c my dip strap rig is currently being replaced.

    Pull ups- 22# sandbag 11, 16, 19

    PP- 185x5, 155x7, 155x6 tweaked left shoulder. Called it quits between the shoulder and fried triceps

    Did BPS

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  34. Hey Ben, Site and Program look awesome! I was on VK last week so I am picking up from Sat and will need to modify as I go due to a knee injury.

    Dips 15/15/20 7/6/6
    Pullups 15/12/25 15/12/11
    Press 85/95/95/95
    BP DONE

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  35. Dips 15/10/0 9/7/6
    Pullups 10/10/10 17/13/8
    Press Did this one wrong - used 25# dumb bells for all 4 sets
    BP DONE

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  36. 1. 35#/17, 40#/12, 45#/10
    2. 25# 17/15/10
    3. 95#/105#/120#
    4.Done.

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  37. So this was a local comps schedule:
    6Mins of DU - 300 even.
    Clean ladder - cleared it @ 275. PR
    30.20.10 OHS -SDHP @ #95. My knee was really bothering me, was a really slow time. 10:28
    Team wow with some rowing KBS and pushups
    Team 1RM DL, worked up to 420. PR

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